Warm-Up
Row: 1500m
Mobility
Reverse Hyper-Extensions(Glute-Ham Machine): 4 sets of 15
Lower Back Extensions: 3 sets of 15
Strength
Deadlift: 1 warm-up set of 10-12, 4 sets of 5 (Go Heavy)
Barbell Row: 1 warm-up set of 10-12, 4 sets of 8-12 (Go Heavy)
Pull-Ups: 4 sets of 15
Work Rate
Power Clean: 5 sets of 12
Thrusters: 2 sets of 30
Run: 3 miles
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